Active Rest Set By: Coach Shehaan Dias


Set Details

Coach Name: Shehaan Dias

Coach Position: Head Coach

Club/School: St. Peter's College

Achievements: National Coach of Team Sri Lanka (2019), Assistant Coach of Team Sri Lanka (2017)


When/Where this Workout Would Be Used

  • Part of Season: In Season/Competition Period
  • Group: 14 & Above

Notes
Adjust intervals accordingly. Speed zones based on your swimmer/swimmers.

 

Workout

 
Warmup (1.0km/20 Minutes)

Focus – Feel of the water, loosen up

5×200 Swim/Kick/Pull/Kick/Swim:

12-20 Reps In between each 200 (Leg Swings, Lunges, Squats, Push Ups)

  • 1st Swim – Freestyle Bilateral Breathing
  • 2nd Kick – Freestyle Whitewater with Board
  • 3rd Pull – Freestyle/Backstroke by 50
  • 4th Kick – Freestyle No Board, 5 Kicks off the wall
  • 5th Swim – IM by 50, 10m Underwater/15 Swim

 

Kick Play (0.45/10 Minutes)

Focus – emphasised on the Kick

3x:

  • 2×25 on 30 odds No Kick evens High Kick
  • 2×50 on 1.00 Odds No Kick evens High Kick

1-2 Free
3 Main Stroke/Choice

Freestyle & Back Stroke – Kick would be just Whitewater overemphasized Kick
Breast Kick – No Kick (Regular pull with Undulation) High Kick (2 Kick 1 Pull)
Fly Kick – No Kick (Regular pull with Slight Free Kick) High Kick (5 Kick 2 Pull)

 
 
Pull (0.8/15 Minutes)

Focus – Descending speeds, good catch

800 Straight Pull
Descend 1-4 by 200s
Start at 60BBM – 50BBM – 40BBM – 30BBM

 
Active Rest Set (2.0/40 Minutes)

Focus – Hitting the right Speed (200RP) with an aerobic swim to start with, stroke count
8x:

  • 1×150 on 2.30 Swim Freestyle 50BBM
  • 1×50 on 1.30 Swim Stroke Specific 200 RP (Stroke Count)
  • 1×50 on 1.00 Swim Freestyle PB+10 (Stroke Count)

**200RP Swim – Race Breathing pattern, tempo & number of kicks off the wall

 

Recovery (0.5/15 Minutes)
8×50 odds back evens free
2 each on 1.00/1.10/1.20/1.30
100 SSS (Super Slow Swim)

Total Mileage – 4.8km
Total Duration – 1 Hour 40 Minutes

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